Tag Archives: bike

QR Factory Sale

https://us12.campaign-archive.com/e=&u=cff8e3e5817219c8d31c132ce&id=f59d3b8dc0

Team Savings Continue

Black Friday and Cyber Monday have come and gone, but great deals on demo and scratch and dent Quintana Roo and Litespeed bikes don’t have to end for you!

Just use the link below to check available friends and family specials. Contact Dave McDaniel – dave.mcdaniel@americanbicyclegroup.com – to confirm availability and gain access to special team pricing!

Wednesday – Swim

Warm up:

800 choice

4 x 50 drill with 15 Ri

Main Set:

8 x 400 as:

3 free on 15 sec RI

2 as 4 x 100 on 15 sec RI

3 free on 30 sec RI

All faster than race pace Zone 3

Cool Down: 600 easy choice

Thanksgiving week!

Congratulations to all of the athletes who raced this past weekend in Ironman Arizona!

  • Ana Caminas
  • Alfredo Solarte
  • Jose Lopez
  • Judy Hill

Enclosed you will find the schedule for this week:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time:

5:00 AM

5:00 AM

5:00 AM

7:00 AM

7:30 AM

Holiday Time – You are on your own. Run Workout for Sunday Enclosed!

Location:

DTWN

DTWN

DTWN

DTWN

Lucky’s Lake

Sport

Swim

Bike/Run

Swim

Run

Open Water

Duration:

1h 30m

2h

1h 30m

Turkey Trot

1h 30m

Sunday Run workout:

  • Warm up:
    • 15 min easy
      • Include 4 x 30 sec pickups with 90-second recoveries with
    •  7 min moderate pace… slightly faster than your first 15 min.
  • Total Warm up: 30 min
  • Main Set:
    • 4 x 5 min at tempo pace with 30 sec jog and 2:30 min jog.
    • Please try and keep the same pace in all of them.
    • 15 min aerobic pace
  • Cool Down: 5 min easy

CFL Tri Club – Nov 16 – 19, 2017

Thursday, November 16, 2017

  • 5am – DTWN YMCA
  • Speed Work / Track

Friday, November 17, 2017

  • 5:30 am – Aquatic Center
  • Muscular Endurance / Swim

Saturday, November 18, 2017

  • Long Run / On your own
  • Warm up:
    • 15 min easy
  • Main set:
    • 6 x 8 min at Tempo pace with 30 sec walk / 1:30 min jog
  • Cool down:
    • 5 min easy

Sunday, November 19, 2017

Sponsors.001

Thursday – Track

  • Location: Downtown YMCA
  • Time: 5 am
  • Duration: 90 min